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Rhomboid minor release — seated position, shoulder blade retracted to expose the tissue right off the spinous process origin. I'm anchoring with lateral tension toward the medial border of the scapula, then having the patient protract and reach across their body to create a full stretch through the muscle. They'll even use their opposite hand to pull the arm further — more reach, more release. Then I flip the approach: tension from the medial border of the scapula moving medially, same movement
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If you’re not sure how to retract your scapula for exercises like bench press, the cue “up, back, down” is a great easy-to-understand way for lifters to grasp this concept. Retracting your scapula on chest pressing movement stabilizes the shoulder joint for a safer press and puts the pecs in an ideal position for the movement while limiting the front delts from taking over. When in doubt; up, back, down #fyp #fitness #gym #bodybuilding #tiktoktaughtme
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TikToktylerpath
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Shoulder cracking = weak scapular muscles Fix it with these 4 exercises, 3x per week: * Kneeling swimmers - 3x10 * Quadruped rotations - 3x15 each side * Side-lying ER - 3x15 each side * I's, T's, Y's - 2x8 each position Consistency is key for eliminating painful shoulder clicking. Comment LONGEVITY for our full shoulder program #shoulderpain #shoulderworkout #fitness #gym #rotatorcuff
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TikToktailoredfitpt
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If you’re trying to get the most out of seated rows you want to perform them relatively strict. You can protract your scapula before each rep to get a fuller rom but leaning far forward to get a deeper stretch is not necessary as lats isn’t an exercise that is likely to benefit from stretch-mediated hypertrophy anyways. Leaning back will allow you to use a heavier load but at the cost of a worse concentric for your Lats and mid back because of momentum #fyp #fitness #gym #bodybuilding
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TikToktylerpath
When performing free weight chest presses it is critical that you retrwct your scapula. However with the dumbbell bench press it’s easy to lose thats scapular retraction when you fall back on the bench. Thats why I recommend re-engaging your scapula once your laying in the bench (which is that common side-to-side shifting motion you see in the video. Hope this helps! #fyp #fitness #gym #bodybuilding
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TikToktylerpath
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TikTokreiseyeee_06
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The main thing to avoid on reverse pec deck flyes if you’re trying to bias your rear delts is scapular retraction. Avoid squeezing your shoulder blades by thinking about pulling your arms out instead of back. #fyp #fitness #gym #bodybuilding #tiktoktaughtme
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TikToktylerpath
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Best advice I can give to bias rear delts on the pec deck flye is to minimize scapular retraction as that will involve more mid back musculature and thus hindering the “isolation” of the rear delts. #fyp #fitness #gym #bodybuilding
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TikToktylerpath
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Using a pronated overhand grip on a row isn’t solely enough to bias the mid back. You also need to be intentionally retracting and protracting your scapula. I also mention another cue at the end which will surely help with this #fyp #fitness #gym #bodybuilding #tiktoktaughtme
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Understanding the difference between upper back extension and scapular retraction is a key concept for elevating your back training and understanding your posture. There are completely different muscles responsible for these movements. The erector spinae group of muscles in the thoracic (upper back) region of your spine are responsible for upper back extension. Your mid trapezius and rhomboids will retract your shoulder blades. It’s important to note that the upper back and scapula have addition
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TikTokmuka.fitness
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This is how I would setup my upper body for bench press. If you are keeping your shoulder blades pinched (keeping scapula retracted) I’d recommend something else. The cue is “up, back, down” — which works to intially get your shoulder blades back but also depressed and lats engaged. You’ll naturally “let go” of the retraction when doing this cue while still keeping your chest elevated in that “bench press” position WITHOUT actively trying to keep your shoulder blades pinched since you want a deg
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TikTokjacoboestreichercoaching
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When the shoulder blades squeeze together, the rhomboids activate. These muscles control scapular retraction and help maintain strong posture. Training through the full range improves: • Shoulder strength • Posture • Injury resistance Try 10–15 controlled reps and your shoulders will thank you. #PostureCorrection #BackMuscles #ShoulderRehab
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🟠 Rhomboid muscle routine 🔸How do you target the rhomboid major? The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position #sportsontiktok
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@Ziad Mansour The rhomboids dont attach to the humerus like the rear delts do. So while pulls do involve a certain degree of scapular retraction (more or less depending on the type of pull) the rear delts are still heavily worked through a large portion of the rom. If youre doing movements like rear delt flys where you’re minimizing scapular retraction then this will do an even better job of biasing the rear delts. Even if there is a fair amount of retraction in an exercise the rear delts can st
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